21. November 2024
Nov
21
PARTNER WARM-UP
P1 – Bike until P2 finishes 1RD, then switch
P2 – 1 round of…
6 Samson Lunges
10 Elbow Punches
6 Hang Muscle Cleans
10 Sit-Ups
Into…
P1 – Bike until P2 finishes 1RD, then switch
P2 – 1 round of…
10 BW Lunges
5 Hang Power Cleans
10 Sit-Ups
AMRAP x 25 MINUTES*
50/40 Cal Bike
50 Hang Power Cleans (Athlete Choice)
50 Back Rack Alt. Lunges
50 Synchro Sit-Ups
*P1 works while P2 rests except the Synchro Sit-Ups will be completed together, 50 reps at same times. Use the same weight for the Hang Power Cleans and Lunges. Split work as needed.
(Score is Rounds + Reps)
25/20 Cal Bike
20 Hang Power Cleans (Athlete Choice)
20 Front Rack Alt. Lunges
25 Sit-Ups
(Score is Rounds + Reps)
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
